how much gym work and how much riding?

[Tuckervill]

I have bulky muscles anyway, especially my quads and calves. But they've been covered by a smoothing layer of fat for so long, I forgot about them. Now that I've been going to boot camp, my arms are slimming way down and I can see muscles I never knew I had. I'd have to be really thin, though, to get real definition. I don't care too much about the rest of my body (I'm not showing off the stretch marks over my abs, for instance), but I would love to have well defined feminine arms!

Karen

[Dogmama]

It sounds like you're setting yourself up for failure, unless you REALLY like being roped into a routine.

For example, if you hate going to the gym, you probably will end up finding lots of reason to NOT go ("it's too crowded, I'm too tired, it's too late/early" etc.). You might want to purchase some hand weights, maybe get some dvd's and don't forget your core work. You can do push ups, one-arm rows, overhead presses, crunches & lunges. Hit the major muscle groups with compound exercises (as listed above) & ditch the bicep curls, tricep kick backs, etc. Single joint exercises don't burn as much fat & can set you up for joint problems in the beginning. You will need to pace yourself and listen to your body. Don't push yourself through pain in the beginning. Three weight workouts a week, 30 minutes each, 12 reps in GOOD form is plenty.

Clean up your diet. No fast food. Veggies, whole grain breads, low fat protein & fruits. High fiber will fill you up & keep your blood sugar stable. Be sure to carry something for snack attacks that will keep you out of the vending machines. Eat, don't drink, your calories, unless it's a protein shake after weight training. Watch the cookies, they can set off cravings.

In answer to your original question, I do something aerobic and/or weight train in a gym almost every day. My usual work out is 30 to 90 minutes. I've been working out for 20 years, though, so I know when to back off. My diet is good, but I'm a chocoholic. I allow myself one piece of good dark chocolate a day.

Know that this is a lifestyle change, not a temporary fix. If you want to get in shape & stay there, you'll need to adopt new habits. If you aren't willing to do the work, wait until you are. Yo-yo dieting makes it harder to take the weight off & it is very bad for your health.

[Zen]

.
Eat, don't drink, your calories, unless it's a protein shake after weight training. Watch the cookies, they can set off cravings.

I wouldn't drink a commercially produced protein shake. Chocolate milk just is fine.
and if I want a cookie or five I will have them. life is too short to deny yourself small pleasures.
I do tricep pulldowns and skull crushers too. I do not want bingo arms.

Everything in moderation.

This page can be extremely helpful.

[indysteel]

It sounds like you're setting yourself up for failure, unless you REALLY like being roped into a routine.

I actually do better with my fitness goals by having a fairly strict routine. What helps, however, is that it's a routine of activities--cycling, spinning, yoga and, just recently, running, and a small amount of weight training--that I like. I think it's key to enjoy what you're doing and, with as many options as there are on the market, I think it's easier than ever to find something that you do enjoy. I think variety helps, too, along with knowing how and when to rest and recover.

That said, I think being too dogmatic can be counterproductive if you constantly beat yourself up if and when you falter. All too often, people fall off the diet/exercise wagon because they see it as all or nothing proposition. They miss one workout or eat one piece of cake and the voice inside their head says "I"m a failure" instead of "my next decision will be a healthier one." I think it's actually better to learn to eat just one cookie than to deprive yourself of them entirely, only to later eat a whole box out of frustration and a sense of deprivation. But, then again, I like cookies!

My advice is to just take it one day, one meal, one workout at a time until the changes in your routine and lifestyle become automatic. By then, the changes in your overall health, weight, energy level, peace of mind, etc., will hopefully serve to further motivate you.

Good luck with your goals!

[Zen]

What's Your Exercise Personality?

[OakLeaf]

What's Your Exercise Personality?

What if any of the three options sounded good to me on most of those questions?

[indysteel]

And what if all the answers apply? I'm apparently a self-motivated team player. The only reason I'm not more spontaneous is that I'm usually already doing something. I guess that's good.....

[Dogmama]

I wouldn't drink a commercially produced protein shake. Chocolate milk just is fine.
and if I want a cookie or five I will have them. life is too short to deny yourself small pleasures.
I do tricep pulldowns and skull crushers too. I do not want bingo arms.

Everything in moderation.

This page can be extremely helpful.

The page you linked to has a section on weight training http://exercise.about.com/cs/weightl...r_weight_2.htm and they recommend compound movements for weight loss. I think the original question was about losing weight. I do a few single muscle exercises, but the majority of my lifting is compound. If time is short, I drop the singles.

BTW - don't you mean tricep pushdowns? Pulldowns are usually lat pulldowns, for the upper back.

I agree that most protein shakes would gag a maggot. There are a few, though, that aren't too bad. I mix it with chocolate soy milk so I get protein and carbs. Chocolate milk is supposed to be good too & certainly cheaper. Protein powders are sometimes supplemented with glutamine & other nutrients that help with muscle recovery. Since I work out often, I need to get nutrients back into the muscle quickly. Chocolate milk doesn't have as high a level of whey protein, which is the protein that is used quickly.

I think it all depends on your activity level & your basic outlook on life. I love cookies, but they set off cravings, so I have to be very careful. I hate waking up with a sugar hangover.

[Zen]

In reality I don't do half the weight training i used to except for my arms and shoulders and that's purely for vanity. Everything else is on the stability ball or yoga.

I linked to that page because it's a good site and provides links for many fitness related subjects. I'm sure there will be lurkers who find it useful.

[deedolce]

To answer part of the op's question, this is what my 'routine' is:

Monday - spin 1 hour/ weights afterwards, 15 minutes.
Tue- 2 hours of tennis, doubles. Not a lot of cardio, but I play with men, so it's hard hitting and running around playing out points. Enough to leave me panting.
Wed - 1 hour tennis practice, singles
Th - same as Tue
F - NOTHING
Winter Sat/Sun - Spin class and lifting on Sat, 35-40 easy miles/social ride on Sun.
Spring-Fall Sat/Sun - Sat solo ride, about 50-60 miles, pushing myself. Sunday, easy 35-40 mile social ride.

...and I still gain weight, if I eat what I want. I love bread and Cheez Its.

To not gain weight, I have to watch what I snack on, and feel hungry at night when I go to bed. And eat one plate of food, not two because it tastes SOOO good. Right now, I'm not resisting very well, and slowly gaining a pronounced pouch on my belly!

If I want to lose, which I usually do in the Spring/Summer, I drink lots of fruit smoothies instead of snacking on Cheez -Its, and eat more salads. When it's cold outside, I want heavier fare and I get the snacking compulsion. I also stop lifting in the warmer months, because I'm out of the gym, and I DO bulk up across the back and shoulders, as little as I lift. I might also do a weekday ride or two if the day is too beautiful to resist! And I bike commute everywhere.

Right now in the winter, I'm 5-8 pounds heavier than what I usually am in the summer.

I'm older (49), so my metabolism is slower than most.

[OakLeaf]

Can someone explain to me why some women don't want beautiful defined muscles? I honestly do not get this, never have.

[deedolce]

I don't mind defined muscles. I have them. It's the bulking up I don't like. For hill climbing, I DON'T need added weight on top. I climb best when I'm about 110, but then I'm hungry all the time. 113 is a happy medium. Now I'm 117-118. 5 or so pounds I don't want to haul up on climbs!

[OakLeaf]

I don't mind defined muscles. I have them. It's the bulking up I don't like. For hill climbing, I DON'T need added weight on top. I climb best when I'm about 110, but then I'm hungry all the time. 113 is a happy medium. Now I'm 117-118. 5 or so pounds I don't want to haul up on climbs!

Okay, that I understand. I'm just not used to women using the phrase "bulk up" when that's what they mean. Sorry!

[deedolce]

No worries...

[Triskeliongirl]

I absolutely agree with you velogirl, weight training is a good idea for all women, as is eating a diet high enough in protein when trying to lose weight to preserve lean body mass. I also agree with you that women are unlikely to bulk up by weight training due to lack of testosterone, most women have to work really hard and eat in a very specific way to gain even a little muscle. But, I want to correct one thing, a pound of muscle weighs the same as a pound of fat, and in fact it is more compact.

For example when I gained weight and ended up at 174 lb, I viewed it as an 'unintentional bulk'. By that I mean when you gain weight, for whatever reason, you gain muscle along with the fat to tote all that extra fat around. SO, when I lost weight, I wanted to do everything I could to preserve muscle mass as I lost fat. I did that, so now at 141 lb, I am wearing the same size clothes (6) as I did when I weighed 120 lb but carried less muscle. At both weights I was at 22% bodyfat. I also feel better at this weight, and find it easier to maintain.

Even for cycling, its the mass to power ratio we are looking for to optimize performance, not to simply get as light as possible. A light body weight, without the muscle to power your rides, doesn't do you that much good.

The best indicator of progress is not simply your scale weight, but your %body fat.

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while muscle may be heavier than adipose/fat, .